Squat & upper pull strength + choose your own adventure + accessory

3 rounds as warm-up:
:30 relaxed hang from bar or 5 strict pull-ups or 5 scap pull-ups
10 alternating single-leg squat to bench/box or alternating pistols
+
Every 3:00 for 15:00 (5 sets):
5-4-3-2-1 back squats, 20X1
5-10/side 3-point DB rows
+
For time:
42 toes-to-bar
84 wall balls
126 double-unders
*partition as desired or go straight through…
+
3 sets:
10 plate/KB halos
10-15 dual KB/DB shrugs
OR
5:00-10:00 coach-led mobility